Jan 25, 2018

Preventing Type 2 Diabetes

Type 2 diabetes is not only preventable - It is reversible!

Healthy lifestyle choices and changes are at the root of tackling type 2 diabetes. Listed below are five positive lifestyle changes that can help to reduce the risks of developing type 2 diabetes.

Nutritious diet

Good nutrition is one of the most important parts of leading a healthy lifestyle. A nutritious diet combined with physical activity can help you to reach and maintain a healthy weight, reduce your risk of diseases and promote your overall health.

We are only blessed with the one body and we need to look after it.

When you eat more calories than your body needs the extra calories are stored as fat. Body fat, especially around the belly, is linked to insulin resistance and this explains why many people with prediabetes are also overweight.

You can read more about prediabetes diets in a previous blog

Exercise

Exercising regularly has various benefits, including weight loss and keeping your blood glucose levels in the correct range. Controlling blood glucose levels is essential as it prevents long-term complications such as kidney disease.

Exercise can reduce the glucose in your blood as muscles can use glucose without insulin when you’re exercising. It therefore doesn’t matter whether you are insulin resistant or not because your muscles get the glucose they need when you exercise, resulting in lower glucose levels.

Remember it is important to allow your body to get used to exercise, it’s OK to go at a steady pace and build up to more challenging exercises.

Maintaining a healthy weight

Maintaining a healthy weight is one of the most important aspects of diabetes management. Being overweight makes diabetes extremely hard to manage and carrying extra weight also increases your risk of heart disease, strokes and cancer.

Losing just 5-10 per cent  of your body weight can make a big difference to preventing and managing diabetes.

Avoid smoking

It has been proven that tobacco use can increase blood sugar levels. Increased blood sugar levels can result in insulin resistance or an inability to produce the correct amount of insulin needed which leads to type 2 diabetes.

Alongside this, high levels of glucose in the blood and smoking both damage the walls of the arteries in such a way that fatty deposits can build up more easily.

Support and guidance

Surround yourself with positive people in a positive environment!

Having someone around that encourages you to keep going and can support you is very important. We all know that keeping yourself motivated to do better and be better can be a challenge, whether that is eating well or exercising regularly. But if you have someone that you can lean on during the tough times and to celebrate with during the good, this can be very helpful.

It is important to remember that this doesn’t have to be a family member or friend; it could be a healthcare professional or someone from a support group that you attend.

If you are worried about prediabetes or have any questions about diabetes, please don’t hesitate to contact us.


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